Upcoming Weekly Nutrition Benchmarks

  • November 10, 2015
  • By :
Elyse
Elyse

Wednesday – Benchmark: “Fran”
Thursday – Benchmark: “Max Weight Clean & Jerk + 1 Mile Run”
Friday – Benchmark: “Christine”

Strength
Back Squat
2-2-2-2-2

WOD
15 Minute AMRAP
10 Front Rack Lunges (115, 75)
10 Toes to Bar
30 Double Unders

Level 2 (95,65)
Level 1 (75,45)

Conditioning Class: WOD
6 Rounds
In 3 minutes, complete:
Row 250m
AMRAP Double Unders
Rest 1 minute

Conditioning Class: Core
2 Rounds
10 Hip Extensions
5 Glute Ham Raises
15 GHD Sit ups

14 Comments

  • Joel

    11/11/2015 @ 2:02 pm

    Squat: 205×2
    WOD: 6+1 (75#, 60 singles)

  • KB

    11/11/2015 @ 2:13 am

    Melstec u only post when the times r good ? Welcome back Cashlady like that u post no matter if it’s Rx or L1
    Need more L1s 2 post.

  • jason barrow

    11/11/2015 @ 1:42 am

    Jill never posts her scores on here but she killed it on behalf of the 7PM Crew tonight and it should be shared, she threw up a 8+20 Rx.

    Squat: 245×2
    WOD: 6+10 Rx

  • Eddy

    11/11/2015 @ 12:43 am

    Strength: 245×2
    WOD: 7+6 Rx
    Post WOD: 4 rounds of 250m sprints on ski-erg and 25 abmat sit-ups

  • lizowiz

    11/11/2015 @ 12:42 am

    Backsquat- 185×2, 195×1 and failed second rep gahhh
    Wod: 7+2 rx

  • Kurt Brumme

    11/10/2015 @ 6:21 pm

    BS: 225 (back not feeling it today)
    WOD: 6+14 Rx

  • Ben Brauer

    11/10/2015 @ 2:20 pm

    Squat: 365×2
    WOD: 7+14 Rx

  • CashLady

    11/10/2015 @ 2:12 pm

    Back Squat: #135
    WOD: 6 + 17, L1, #35

  • Crowley

    11/10/2015 @ 2:10 pm

    back squat: up to 275#
    wod: 8+3 rx

  • Molly

    11/10/2015 @ 2:08 pm

    Took it light on the BS and stopped at 130# since I haven’t squatted in a while. 65#/60 singles for the WOD – 6+10. Probably the most T2B i’ve done in a WOD to date.

  • Brian M. Maser

    11/10/2015 @ 1:50 pm

    Conditioning with Frawley – 27:22; Hatch – Week 9, Day 1. Fran awaits…

  • Mike Quigley

    11/10/2015 @ 1:36 pm

    300×2
    7 rounds even, RX

  • Frawls

    11/10/2015 @ 1:33 pm

    Conditioning Triathlon with Mase: 100 Dub buy-in 2k row 3 miles on Assault Bike 1 mile run 100 Dub cash out.
    28:07

  • Morgan

    11/10/2015 @ 11:54 am

    BS 230×2
    Wod: 8+28 rx. T2b not feeling great.

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